Anthony 170131

WARMUP (5)
3 Minutes Bike


MOBILITY CIRCUIT (10)

Hips, Quads, IT, Calves

 CONDITIONING (15)

SkyFall
3 Rounds
60" Easy/Moderate (45 - 50 rpm)
30" Fast (60 rpm)
20" Sprint (80+)
10 Jumping Lunges
1 Minute Active Recovery

DRILLS (10)
Hollow Lever Pulls & Pullover Practice

SKILLS (15)
6 Rounds
45" Sideplank w/ Leg Raised
1 Pullover + 1 Bar Muscleup

 STRENGTH (10)

Iron Scap

Kit 170130

WARMUP (10)

3 Minutes Bike

Every Minute for 6 Minutes
10 Hollow Lever Pulls
6 TTB Conditioning

Then Pull-over Progression


Oly (25)

Every Minute For 8 Minutes, Alternating Exercises
3 Snatch Drop
3 Snatch Balance
3 Snatch Pull-Unders
3 High Hang Snatch

Immediately Into Snatch Variations
Every Minute For 5 Minutes (5 sets)
1 Snatch Deadlift to Power Position +
1 Halting Mid Thigh -High Hang Snatch.
1 Full Snatch

Rest 1 Minute

Every Minute For 5 Minutes (5 sets)
1 Snatch Lift-off +
1 Halting Hang Snatch.
1 Full Snatch
Every Minute For 4 Minutes (5 sets)
1 Snatch Building to 70% 1 RM

 CONDITIONING (15)

Row

SHOULDER STRENGTH (10)

Iron - Scap

Anthony 170126

WARMUP (5)
3 Minutes Bike

MOBILITY CIRCUIT (10)

Hips and Hammies

DRILLS (10)
Kipping Ring Row
Hip to Rings
Fastest Sit-up

SKILLS (15)
10 Rounds
25" Unbroken L-Sit
1-2 Kipping MU

 CONDITIONING (15)

5 Rounds
10m OH Lunge 50 Left
10 Thrusters 50
10m OH Lunge 50 Right
10 Cal Bike

Lauren 170125

WARMUP (10)

3 Minutes Bike
Reverse Hyper
Lunge
Side Plank
Lunge
Side Plank
Reverse Hyper

STRETCH (10)

Psoas Quad Stretch
Psoas Active Release with Plate
Bottom-Up Banded Mobility
Top-Down Banded Mobility
Squat with Banded
Banded Spider-Man
Banded Pigeon
Hamstring Mash

 CONDITIONING (30)

Primer
60 -> 10" Descending Ladder 1:1 Rest (Strapless)

Mental Toughness/Grit

Row 500m For Time (For You)
Rest 3 Minutes
Row Max Distance (Meters) in 500m/Split Time (For Your Mentor)
Rest 3 Minutes
Row Max Distance For Time (For Someone You Would Never Let Down)

Kit 170123

WARMUP (10)

3 Minutes Bike

Oly Warm-up

Oly (15)

Every Minute For 4 Minutes, Alternating Exercises
Pause OHS + Sotts Press

Rest 1 Minute

Every Minute For 4 Minutes, Alternating Exercises
2 Bamboo Bar OHS

Immediately into Snatch Variations

Every Minute For 4 Minutes (4 sets)
1 Snatch Deadlift to Power Position + 1 Halting Mid-Thigh Squat Snatch

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Snatch Lift-off + 1 Halting Hang Squat Snatch



PRE-CONDITIONING (15)
Build to Challenging DB Snatch + Windmill
Practice KHSPU
Build to Challenging S2O + Lunge
Build to Challenging Dip

 CONDITIONING (20)

For Time:

10 DB Snatch + Windmill, Right Then Left
5 KHSPU + 5 Negative Handstands
10 24" BJO
10 S2O + Lunge (65)
10 Burpees
10 Dips w/Weight

Rest 5 Minutes

Repeat Bottom Up

STRETCH (10)

Anthony 170112

WARMUP (10)

3 Minutes Bike

Oly Warm-up

Oly (30)

Every Minute For 8 Minutes, Alternating Exercises
6 Behind the Neck Presses From Split Position
5 Jump to Split
4 Tall Jerks
3 Split Jerks

Rest 1 Minute

Immediately into Jerk Variations
Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 High Hang Clean + 1 Jerk Dip + Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 Hang Clean + 1 Pause Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean + Split Jerk (w/3″ Pause in Receiving Position)

 CONDITIONING (30)

20 Minute Clock

2 Heavy Clean & Jerks
4 Tall Box Jumps
6 Heavy GHD Rows
8 Strict/Kipping Pull-ups
1:00 Weighted Deficit Plank on Rings

STRETCH (10)

Anthony 170112

WARMUP (10)

3 Minutes Bike

General Body Warm-up Including

Cross-over Symmetry

Clam Shell + Glute Bridge
Bird Dogs on Bench

Handstand Hold
Banded Shoulder Stretch

STRENGTH (20)
5 Rounds
10 Rep Bench Press 115
40" Side Plank L & R

Rest 5 Minutes

 CONDITIONING (30)

20 Minute Clock
Alternating w/Partner
10 Double KB Deadlifts

1 Legless Rope Climb

Lauren 170111

WARMUP (10)

3 Minutes Bike
Crossover Symmetry
Snatch Progression
Snatch Drop
Snatch Balance
Snatch Pull-Under
Hang Snatch

 CONDITIONING (30)

20 Minute Clock
2 Full Snatch
4 Banded Pull-Ups
6 Heavy Barbell Rows (same barbell)
8 Push-Ups Varying (Normal, 1.5, Diamond, Ring Negative)
1:00 Weighted Plank on Rings

SHOULDER STABILITY (20)

Every 2 Minutes For 12 Minutes, Alternate Between the Following Excercises

Strict Leg Raise w/Stall Bar
AB Wheel Crawl

Kit 170110

WARMUP (10)

3 Minutes Bike

Oly Warm-up

Oly (30)

Every Minute For 8 Minutes, Alternating Exercises
6 Behind the Neck Presses From Split Position
5 Jump to Split
4 Tall Jerks
3 Split Jerks

Rest 1 Minute

Immediately into Jerk Variations
Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 High Hang Clean + 1 Jerk Dip + Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 Hang Clean + 1 Pause Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean + Split Jerk (w/3″ Pause in Receiving Position)

 CONDITIONING (30)

20 Minute Clock

2 Heavy Clean & Jerks
4 Tall Box Jumps
6 Heavy GHD Rows
8 Strict/Kipping Pull-ups
1:00 Weighted Deficit Plank on Rings

STRETCH (10)

Anthony 170109

WARMUP (10)

3 Minutes Bike

General Body Warm-up Including

Cross-over Symmetry

Glute Bridge
Bird Dogs on Bench

Hip Flow
External Rotation

BODY-BUILDING (10)

6 Minute EMOM

3 Push-Ups

3 Renegade Rows

3 Handstand Push-ups

Rest 5

6 Minute EMOM

6 Curls and Press (Axle Bar)

6 Burpees

 CONDITIONING (30)

20 Minute Clock

Minute 1: 10-12 Cal Row

Minute 2: Unbroken Wall Balls

Minute 3:  ME Handstand Hold

Minute 4: Rest

Anthony 170107

WARMUP (10)

3 Minutes Bike

General Body Warm-up Including
Glute Bridge
Bird Dogs on Bench

Hip Flow
External Rotation


STRENGTH (20)

3 - 6 - 9
Bench Press 135
Dumbbell Incline Press 50
Pec Flys 20

3 - 6 - 9
C2B Pull-ups
Pull-ups
Ring Rows 36"

 CONDITIONING (30)

20 Minute Clock

3 Assisted Muscle-ups
6 Seated Box Jumps
9 Goblet Squats
3 x 12 Double Unders
15m Farmer's Carry

Kit 170107

WARMUP (10)

3 Minutes Bike

Friday Warm-up

Oly (30)

Every Minute For 8 Minutes, Alternating Exercises
3 Snatch Drop
3 Snatch Balance
3 Snatch Pull-Unders
3 High Hang Snatch

Immediately Into Snatch Variations
Every Minute For 4 Minutes (5 sets)
1 Snatch Deadlift to Power Position + 1 High Hang Snatch + 5″ Hold in Receiving Position

Rest 1 Minute

Every Minute For 4 Minutes (5 sets)
1 Snatch Deadlift to Power Position + 1 Hang Snatch + 5″ Hold Barbell Support

Rest 1 Minute

Every Minute For 4 Minutes (5 sets)
1.1 Snatch Building to 70% 1 RM

 CONDITIONING (30)

20 Minute Clock

3 Banded Muscle-ups
6 Seated Box Jumps
9  Hang Snatches
12 Double Unders x 3
15m Double KB Front Rack Carry

STRETCH (10)

Lauren 170104

WARMUP (10)

3 Minutes Bike

10 Small Banded Pull Aparts (Palms Up/Palms Down)
10 Straight Arm Pull-downs
10 Small Banded Push-Ups
5 Kneeling Single Leg Squats
Pigeon Stretch

SHOULDER STABILITY (20)

Every 2 Minutes For 18 Minutes, Alternate Between the Following Excercises

7 KB Thrusters with 3" Pause in Bottow of Squat and Overhead
Slide to Pike -> Around the World -> Handstand Weight Shift
10 Wheel Roll-Outs

 CONDITIONING (30)

3 Rounds For Time:

40" Hex Bar Hold Hold 95
40 Max Cals on Rower
40" Wall Sit 45
40" Max Cals on A.B.
40"L-Hang From Rings

Rest 1:00

Anthony & Danielle 170104

WARMUP (10)

3 Minutes Bike

10 Small Banded Pull Aparts (Palms Up/Palms Down)
10 Straight Arm Pull-downs
10 Small Banded Push-Ups
5 Kneeling Single Leg Squats
Pigeon Stretch

CONDITIONING (30)

Against a Ten Minute Clock:
Row 500/400m
1 TGU Left & Right, Ascending Weight, Starting at 25/15

Rest 5 Minutes

Against a Ten Minute Clock:
Row 750/500m
3 Rep Man Maker Complex, Ascending Weight, Starting at 25/15

Rest 5 Minutes

Against a Ten Minute Clock:
Row 1000/750m
AMRAP
10 Devil's Press 25/15
20 Weighted Step-Ups 25/15 

STRETCH (10)

Kit 170103

WARMUP (10)

3 Minutes Bike

10 Small Banded Pull Aparts (Palms Up/Palms Down)
10 Straight Arm Pull-downs
10 Small Banded Push-Ups
5 Kneeling Single Leg Squats
Pigeon Stretch

SHOULDER STABILITY (20)

Every 2 Minutes For 18 Minutes, Alternate Between the Following Excercises

7 KB Thrusters with 3" Pause in Bottow of Squat and Overhead
Lateral Wall Walk/Slide to Pike
60" Windshield Wipers From Hang

 CONDITIONING (30)

3 Rounds For Time:

40" Snatch Deadlift Hold 95
40 Max Cals on Rower
40" Wall Sit 45
40" Max Cals on A.B.
40"L-Hang From Rings

Rest 1:00

STRETCH (10)